Spaghetti Squash

How To Make Spaghetti Squash

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The estimated time to make this recipe is 15-20 Minutes.

Prepare spaghetti squash by microwaving for 5-10 minutes, or until soft, (be sure to pierce with a knife before microwaving to release steam). Or bake in the oven at 350 degrees for 30-45 minutes, or until squash is softThis allows the skin to soften, which makes it easier to cut in half lengthwise!

Split the spaghetti squash into two even halves. Be careful, it’s hot!

Remove the seeds first, and throw them into a ‘trash bowl’, (or you could clean them up and cook them just like you would pumpkin seeds!)

Using a fork, loosen the ’spaghetti’ strands from the inside of the squash, scraping them into a bowl or plate.

Pick out your favorite seasonings you would use to flavor any traditional pasta dish.  Spray a non-stick skillet with cooking spray.  Add spaghetti squash “noodles” to the sauteed pan, along with the seasonings of your choice.

Let squash cook for about 2-3 minutes over medium high heat, stirring constantly until the squash has become more tender and the excess moisture has cooked out of the squash. (You could eat it just like this, or move on to the next step to make the meat sauce).

To make my meat sauce I used ‘boca’ meat crumbles, but lean ground beef or turkey would work just as well!  I also used a low calorie spaghetti sauce, (50 calories per 1/2 cup) and parmesan cheese to sprinkle on top.

Sautee the ground meat crumbles and sauce over high heat until the ‘meat’ is cooked through.

Place 1/2 of the spaghetti squash onto a plate, and top with 1/2 of the meat sauce. Sprinkle parmesan cheese over the top if desired.

Serve warm and enjoy!


  • 1  Large spaghetti squash (about 4 cups) cooked and prepared
  • 1 tsp  Garlic powder or seasoning of choice
  • 1/2 tsp Pepper
  • 1/2 tsp Salt (or to taste)
  • 2 cups  Boca Crumble Meat or 1 and 1/2 cups lean ground meat
  • 2 tbs  Grated parmesan cheese
  • 1 Cup Tomato sauce of choice. Just be sure to check the label! I would look for one with 50-80 calories per 1/2 cup serving
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